Everything You Need To Know To Start Trail Running

Whoever you are, you owe it to yourself to embrace the great outdoors. In a 2015 study, Stanford University researchers found that volunteers who exercised in a natural setting – as opposed to an urban one – not only reported decreased anxiety and depressive thoughts, but actually showed decreased neural activity in areas of the brain associated by mental illness.

Researchers theorise that natural settings feel less threatening and turn off our evolved stress response, but there might be more to it than that. “The ground beneath your feet demands 100% of your attention,” says running coach George Anderson. “It’s the perfect mindfulness practice. Every step needs careful consideration.” And, of course, your body will also reap the benefits, adjusting to the demands for core and hip stabilisation that come from running on uneven terrain.

In short: it’s the season to hit the trail. But don’t just throw on your most beaten-up trainers and head out to the nearest wilderness – that’s the path to injury. We’ve assembled an everyman’s guide to getting outside your comfort zone, from taking your first (tiny) steps to competing in your first race. Thank us when you’re breathing that sweet, oxygenated air.

Trail Running Technique Tips

Once you leave the pavement, it’s less simple than left foot, right foot. Here’s how to change your movement from the ground up

Give your feet time to adjust

“The biggest mistake I see people making is making a complete switch suddenly,” says Dr Andrew Murray, an ultrarunner and consultant in sport and exercise at the University of Edinburgh. “Around 85% of running injuries are due to training error. This can be doing too much too soon – increasing volume by more than an average of 10-15% each week – or it can be by completely changing the terrain you’re running on. I’d advise making any change a gradual transition – start with a three-miler [5K], and increase your volume gradually.”

Run relaxed

You’re bound to be tense at first, and it messes up your running. “Running relaxed can enhance your lower body’s natural suspension system,” trail and ultra veteran George Anderson. “But it takes conscious effort to overcome the desire to stiffen the joints.” Check in with yourself every few hundred metres, and note when you’re stiffening up.

Use your arms

They’re an afterthought on the road, but crucial for efficiency on the trail. “Using your arms for balance is key,” says author and trail runner Tobias Mews. “Keep your arms – or at least your elbows – a little bit wider for added balance on more technical trails. You might need also need to lift your feet a little higher.”

…and your eyes

“Trails, by their very nature, are littered with hazards – stones, roots, drop-offs, scree, mud, sand and so on – which means that your senses need to be fully functional,” says Mews. “It helps not to be too obsessed with looking at your feet. Focus on looking a metre or so ahead to work out where you’re going to go for the next few strides.” Soon it’ll become second nature.

Don’t overdo it

“Running off-road requires a lot more balance than on the flat road surfaces you may be used to,” says Anderson. “Feet landing at funny angles and a constantly undulating gradient places increased demands on the stabilisers in the core and hips, so you’re always going to go slower than you do on the road. Run by time at first, rather than planning a run on distance and ending up taking an hour longer than you’ve planned.”

Aim for negative splits

“Start off slowly and assess how you’re feeling every few minutes,” says Anderson. “It’s always better to finish strong than to start strong and limp home with your muddy tail between your legs.” Don’t try to maintain a consistent pace throughout your run – you’ll need to run based on the terrain.

Assess first

“Alongside nutrition, the key to any form of running is to know your body,” says Mews. “Think of yourself like a car – you need to find the optimum speed that burns just the right amount of fat and carbohydrates without going anaerobic and overcooking yourself. The simple way to do it is to do a bleep test or if you have the chance, a VO2 max test – neither of which is much fun. But the results are useful.”

Perfect your fuelling strategy

Going out for over two hours means eating on the move. And no, Percy Pigs aren’t optimal.

Pre-hydrate before you leave

The average person loses between 800ml and 1.4 litres of water an hour during exercise – more in the heat. Glug a bottle of water before you set off – and avoid booze the night before, since it impedes your body’s ability to produce the glucose your body needs for energy.

Take on custom chews in the early going

They’re favoured by the old school but jelly babies are full of simple sugars that release quickly, causing a rush of water to the gut and possible stomach upsets. Look for maltodextrin chews, which your enzymes take longer to deal with.

Drink as you eat on the final stretch

If you’re sweating and moving fast, your blood flow’s going to your skin and muscles, not your gut. Dehydration worsens the effect, ruining digestion and upping your chances of bacterial infection. If you feel nauseous, slow down and take on more fluid.

Remember: leave no trace

If you’re used to lobbing your wrappers, get out of the habit now. You’ll typically be DQed for littering – so get used to carrying your empties.